Strength:
Back Squat
Every 2:30 minutes x 4 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: Max Reps @ 80%
% of 1RM Back Squat
WOD:
“Schism”
12:00 EMOM
minute 1: 10 Toes to Bar + Max Reverse Lunges
minute 2: 15/11 Calorie Echo Bike
minute 3: 12 Reverse Lunges + Max Toes to Bar
minute 4: 50 Double Unders
Reverse Lunge = Bodyweight
Level 2:
12:00 EMOM
minute 1: 8 Toes to Bar + Max Reverse Lunges
minute 2: 12/9 Calorie Echo Bike
minute 3: 10 Reverse Lunges + Max Toes to Bar
minute 4: 35 Double Unders
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Level 1:
12:00 EMOM
minute 1: 10 Kipping Knee Raises + Max Reverse Lunges
minute 2: 10/7 Calorie Echo Bike
minute 3: 8 Reverse Lunges + Max Kipping Knee Raises
minute 4: 70 Single Unders
–
Competitor:
12:00 EMOM
minute 1: 15 Toes to Bar + Max Dumbbell Reverse Lunges
minute 2: 15/11 Calorie Echo Bike
minute 3: 12 Dumbbell Reverse Lunges + Max Toes to Bar
minute 4: 70 Double Unders
Dumbbells: 2×50/35lb, 22.5/15kg